Saturday
CrossFit Feral – NW – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
5 Inch Worms + Push-Up
5 Bootstraps
10 PVC Pass Thrus
10 Hollow Rocks
-Short Rest then Into-
AMRAP x 4 MINUTES
5 Snatch Grip RDL
5 Snatch Grip Behind the Neck Strict Press
5 Snatch Grip Push Press
10 Scap Pull-Ups
5 Kip Swings
Partner Workout
Metcon (Distance)
IN TEAMS OF 2…
AMRAP x 17 MINUTES*
P1 Completes…
6 Toe to Bar
5 Power Snatch (95/65)|(65/45)
4 Overhead Squat
100m Sprint or 50 Mountain Climbers**
P2 Completes…
Max Meters on Rower
*P1 completes a full round of the work while P2 rows for max meters. After the full round, partners switch. Score for the workout is total meters.
**For the Mountain Climbers, perform with knee passing the waist. Each time the knee comes up is 1-rep.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
4:00 of Group Flow Stretching
1:00 of Rebound*
*Rebound is lying prone and still while slow nasal breathing.
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